Workout 1:
6 Sets (2 of each Erg)
- Row, Bike or Ski 4 minutes @ 3-5 seconds/500m faster than 5k Row/Ski or 10k Bike pace
Rest 2 minutes seconds between. Rotate Ergs each Set.
Workout 2:
Row for distance
- 2 min nasal only– think 1st and 2nd gear
- 2 min (nasal/ mouth) — think 3rd and 4th gear
- 2 min nasal only
- 2 min (nasal/ mouth)
- 2 min nasal only
- 2 min (nasal/ mouth)
Rest 4 minutes, then:
Bike for distance
- 2 min nasal only– think 1st and 2nd gear
- 2 min (nasal/ mouth) — think 3rd and 4th gear
- 2 min nasal only
- 2 min (nasal/ mouth)
- 2 min nasal only
- 2 min (nasal/ mouth)
Rest 4:00, then:
Ski for distance
- 2 min nasal only– think 1st and 2nd gear
- 2 min (nasal/ mouth) — think 3rd and 4th gear
- 2 min nasal only
- 2 min (nasal/ mouth)
- 2 min nasal only
- 2 min (nasal/ mouth)
Team Workout:
